• Training Tip – How to Avoid GI Issues On Race Day

    Between pre-race anxiety and the unusual early start to the day, it’s not uncommon for athletes to experience some degree of GI upset on race morning. Here are a few things you can do to minimize the possibility of a bad stomach on race day.

    Starting the week before your race, eat smaller meals that are high in complex carbohydrates and protein, and low in fat. Meals that are high in fat digest slowly and stay in the stomach longer. This can lead to an upset stomach.  You’re probably tapering to some degree and burning fewer calories, so keep the portion sizes small.

    The night before your race, eat dinner early in the evening –  5:30 or 6:00 – so your meal is fully digested when you go to sleep for the night. That pre-race dinner should be low in fat and low in fiber content as well.

    Race morning, eat your breakfast 2 to 2 1/2 hours before your scheduled race start. How much you eat is dependent to a large degree upon the race distance, but regardless, don’t overeat. Throughout the week you should be drinking plenty of liquids, predominantly water. Eliminate or minimize alcohol consumption since that will dehydrate you and counteract the benefits of the other liquids.

    And, as always, what you eat for all your meals should be tried and tested in training. Eat foods that you are comfortable eating; foods that you know will sit well in your GI system.  Nothing new on race day!

    Train … and eat smart. Race fast.

    Frank Adornato



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